The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Super Energy Kale Soup
This quick and easy version of potato kale soup has extra vegetables for more flavor and nutrition and takes little time to prepare.
Super Energy Kale Soup Prep and Cook Time: Prep and cooking time: 40 minutes

Ingredients:
  • 1 medium onion, chopped
  • 4 cloves garlic, chopped
  • 5 cups chicken or vegetable broth
  • 1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
  • 1 cup diced celery
  • 2 red potatoes, diced into 1/2-inch cubes
  • 3 cups kale, rinsed, stems removed and chopped very fine
  • 2 tsp dried thyme
  • 2 tsp dried sage
  • salt and pepper to taste

Directions:

  1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a medium soup pot.
  3. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
  4. Add garlic and continue to sauté for another minute.
  5. Add broth, carrots, and celery and bring to a boil on high heat.
  6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.
  7. Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.
Serves 4

Nutritional Profile

Super Energy Kale Soup
1.00 serving
(196.22 grams)
Calories: 93

NutrientDRI/DV

 vitamin K508%

 vitamin A151%

 vitamin C103%


 copper23%


 fiber17%



 iron14%


 calcium12%



 folate9%

 biotin9%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Super Energy Kale Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Super Energy Kale Soup
1.00 serving
196.22 grams
Calories: 93

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K457.49 mcg50898.2excellent
vitamin A1357.65 mcg RAE15129.1excellent
vitamin C76.99 mg10319.8excellent
manganese0.62 mg316.0very good
copper0.21 mg234.5very good
potassium704.50 mg203.9very good
fiber4.37 g173.4very good
vitamin B60.29 mg173.3good
molybdenum6.99 mcg163.0good
iron2.57 mg142.8good
calcium124.88 mg122.4good
chromium4.26 mcg122.4good
vitamin B10.12 mg101.9good
biotin2.84 mcg91.8good
phosphorus65.20 mg91.8good
folate35.80 mcg91.7good
vitamin B20.11 mg81.6good
protein4.08 g81.6good
magnesium31.69 mg81.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Super Energy Kale Soup

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